100107 – Thursday

Wednesday’s WOD:

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20/15 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/53# (Reps)
  3. Box Jump: 20/16″ box (Reps)
  4. Push-press: 75/53# (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Great job ‘Fighting’ yesterday! We’re jumping right in to the year and having a ton of ‘fun’.

Lots of new faces at the gym, so be sure that if you don’t know someone, introduce yourself and them to the group. Make sure everyone feels welcome and hang out, and work out as hard as they want!

Welcome back!